Thurs, Mar11, 2010
I DID PULLS TODAY!!! YAYYYYYYYY!!! Sorry 
Trap Bar Deads
2x4@145
1x5@185
1x5@205
1x5@235
1x5@265
Tolerable low back pain. More like over stretched. However, glad to be pulling again. Was feeling like, left out, like.
shrugs and bentover shrugs w/trapbar 3x10@165
How do you like the trap bar?? I want to get one. Glad to read the low back pain was tolerable. Great lifting.
[quote]ecogenx wrote:
How do you like the trap bar?? I want to get one. Glad to read the low back pain was tolerable. Great lifting.[/quote]
I got it because of my low back, and my age, and I love it. They may not be ‘real’ deads, but they’re real enough for me, kinda like front squatting instead of back squatting. I think I paid 90$ for it but I don’t remember from where.
Sat, Mar13, 2010
Hampster wheel, dislocates and warm up sets 20min
Incline Bench
165x3
190x3
215x10
Weighted Dips
BW 1x10
25x5
35x5
45x5
50x3
55x5
60x7
Tris were ‘swole’. Had to use that dumbass term 
Krocs
4x10@65
Hammerstrenght Pulldowns
90x5
140x5
165x3
185x3
205x7
Skipped curls today. Forgot to do them.
Lots of good work going on in here Ruglayer. Great job on the dips and pulling.
Sunday, Mar 14, 2010
Legs
Leg press x3
325x3
375x3
425x7
These weights don’t include the sled weight. Whenever I use HammerStrenghtm, I find it much more convenient to just use the plates and not include the base weight. I do these with my feet as wide as possible and as deep as possible, kinda like a squat, but not. Again no back pain.
Wanted to do Front squats, but the only rack was occupied, so I did Hammerstength squats instead
Hammerstrenght squats…sets of 5 to 180. Again, feet wide and below parallel. I seem to be the only person in the gym that actually does these correctly. Could just be my imagination, though.
Leg curls, hip thrusts and back raises.
Sounds like you have a nagging low back. I can relate. Glad its feeling good. Great training. Only $90 for the trap bar. I need to get one at that price.
[quote]ecogenx wrote:
Sounds like you have a nagging low back. I can relate. Glad its feeling good. Great training. Only $90 for the trap bar. I need to get one at that price. [/quote]
If I recall, I may have located it on Ebay.
[quote]ruglayer09052000 wrote:
[quote]ecogenx wrote:
Sounds like you have a nagging low back. I can relate. Glad its feeling good. Great training. Only $90 for the trap bar. I need to get one at that price. [/quote]
If I recall, I may have located it on Ebay. [/quote]
I forgot to ask how many 45’s do you think will fit on each side? Is it the same as a regular olympic bar??
[quote]ecogenx wrote:
[quote]ruglayer09052000 wrote:
[quote]ecogenx wrote:
Sounds like you have a nagging low back. I can relate. Glad its feeling good. Great training. Only $90 for the trap bar. I need to get one at that price. [/quote]
If I recall, I may have located it on Ebay. [/quote]
I forgot to ask how many 45’s do you think will fit on each side? Is it the same as a regular olympic bar??[/quote]
From the looks of it, 5-7 plates a side. Bar weights 45# so looks like 675# total. Good enought for my forseeable future.
Wed, Mar 17, 2010
Didn’t feel like joining the general public, so trained in the basement today
Seated Behind the Head Mils…These sure feel differant
95x5
120x5
135x5
155x5
160x7
DE Bench
8x3@180
BB Rows
3x5@145
1x5@150
1x5@170
Hirep Skulls 3x10
Sometimes, going to the gym late in the day just sucks so I just stay home and train.
I knw what you mean Rug. Thats why I train in the early morning… Nice Millies. I wish my shoulders would let me do them.
I prefer the home setting. The only real drawback is not having a spotter.
Nice BNP!
[quote]LittleStrick wrote:
I prefer the home setting. The only real drawback is not having a spotter.
Nice BNP![/quote]
That’s true. Hard to get a handoff from yourself. Come to think of it, even at the gym I go to, there isn’t anyone who knows how to do a handoff properly.
That does seem to be a universal. I always thought that proper lift offs and spotting were intuitive. Either I am way off base or people are going backwards.
[quote]LittleStrick wrote:
That does seem to be a universal. I always thought that proper lift offs and spotting were intuitive. Either I am way off base or people are going backwards.[/quote]
They seem to be in too much of a hurry to ‘help’. The spotting isn’t too bad. I simply give them a key word. Unless they hear it, DON’T TOUCH THE BAR. Lift offs seem to be alot trickier.
Thurs, Mar 18 2010
Got my pull on today. Again, tolerable back ache.
TBDL x3
2x5@145
1x5@195
1x3@225
1x3@255
1x3@285
As I get back into the grove, I may start adding a set or 2 at the top end.
Shrugs and bentover shrugs 4x10@165
Gotta love a trap bar!
Friday, Mar 19 2010
Incline Bench 5/3/1
175x5
200x5
225x9
Weighted Dips
45x5
55x3
70x6
Hammerstrength Pulldowns
180x5
200x3
220x7
krocs 5x10@65
Dumbell Hammer curls
35x5
45x5
50x5
A Good Day!!!
Saw a couple of guys doing Front Squats today. 2 plates plus a 35, ass to grass…what the…oh…never mind.
Nice work, RL. Good reps on the incline and impressive dips.
Were you saving up for the last set? Weight went up 20# and the reps doubled
[quote]LittleStrick wrote:
Nice work, RL. Good reps on the incline and impressive dips.
Were you saving up for the last set? Weight went up 20# and the reps doubled :)[/quote]
They are supposed to be 531 style but I never figured a starting weight, so I was just guessing.